1. with Catherine Roscoe Barr
The science of health, happiness & productivity
with Catherine Roscoe Barr

2. Get social! Twitter/Instagram: @LifeDelish www.thelifedelicious.ca

3. PLANT SEEDS

4. "Common sense is not common action." ~ Shawn Achor

5. The science of the best YOU
The science of HHP =
The science of the best YOU

6. Science:
knowledge gained through observation & experimentation

7. Overview:
Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

9. Unmindfulness:
Unconscious of how thoughts, words & actions make you feel

10. Mindfulness:
Conscious of how thoughts, words & actions make you feel

11. What makes you feel good? What doesn’t? What serves you?

12. Discover your disconnect

13. PLEASURE PAIN

14. Type 2 fun

15. Neuroplasticity: experience-dependent (passive) self-directed (active)
vs.
self-directed (active)

16. “You can use your mind to change your brain to change your mind
“You can use your mind to change your brain to change your mind.” ~ Rick Hanson

17. Practice:
the application of an idea, belief, or method

18. Flexible framework:
expansion vs. contraction

19. Boost mindfulness, using science & neuroplasticity, to transform health, happiness & productivity, with these 5 practices, in a personalized, flexible framework

20. Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

21. Stress management:
Reduce
Transform
Counteract

22. Stress response
 cortisol =  immunity, digestion, adrenalin reproduction, cognitive function, metabolism

23. Reduce stress:
mental
nutritional
physical
electromagnetic

24. “Stress is a sign that something you care about is at stake.”
~ Kelly McGonigal, The Upside of Stress

25. Transform stress
Challenge mindset

26. Counteract stress
Relaxation response

27. Nervous System Peripheral NS Central NS Somatic NS Autonomic NS
| |
Peripheral NS Central NS
| | | |
| | Brain Spinal Cord
Somatic NS Autonomic NS
| |
Sympathetic NS Parasympathetic NS
(stress response) (relaxation response)

28. Stress response
 cortisol =  immunity, digestion, adrenalin reproduction, cognitive function, metabolism

29. Relaxation response
 cortisol =  self-healing, nutrient + adrenalin absorption, sex drive, metabolism, creativity, problem-solving, compassion, patience

30. Your diaphragm rocks!

31. Meditation Breathe.

32. “It’s not just meditation that shuts off the stress response and calms the body. As we’ve learned, creative expression, sexual release, being with people you love, spending time with your spiritual community, doing work that feeds your soul, and other relaxing activities such as laughter, playing with pets, journaling, prayer, napping, yoga, getting a massage, reading, singing, playing a musical instrument, gardening, cooking, tai chi, going for a walk, taking a hot bath, and enjoying nature many also activate your parasympathetic nervous system and allow the body to return to a state of rest so it can go about the business of self-repair.” ~ Lissa Rankin

33. Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

34. Gratitude
Negativity bias
Positivity antennae

35. “If happiness is on the opposite side of success, your brain never gets there. What we’ve done is pushed happiness over the cognitive horizon as a society. And that’s because we think we have to be successful and then we’ll be happier. But the real problem is our brains work in the opposite order. If you can raise somebody’s level of positivity in the present then their brain experiences what we now call a ‘happiness advantage,’ which is: your brain, if positive, performs significantly better than it does if negative, neutral or stressed. Your intelligence rises, your creativity rises, your energy levels rise. Your brain, if positive, is 31% more productive than your brain at negative, neutral or stressed. Which means if we can reverse the formula – if we can find a way of becoming positive in the present, then our brains work even more successfully, as we’re able to work harder, faster and more intelligently.” ~ Shawn Achor

36. The Happiness Advantage
Meditation

37. The Happiness Advantage
Meditation
Gratitude

38. The Happiness Advantage
Meditation
Gratitude
What went well?

39. The Happiness Advantage
Meditation
Gratitude
What went well?
Random acts of kindness

40. The Happiness Advantage
Meditation
Gratitude
What went well?
Random acts of kindness
Exercise

41. Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

42. “Win the morning, win the day.” ~ Tim Ferriss

43. AM Rituals
Hydrate
Connect
Move
Fuel

44. PM Rituals
Stress
Hormones
Wind down
Sanctuary

45. Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

46. Movement
Physical activity
Exercise

47. Sedentary behaviour
Start an anti-sedentary revolution!

48. Circulation
 all body systems

49.  testosterone +  cortisol
Power Pose
 testosterone  cortisol
~ Amy Cuddy

50. Create space in front of body
Stretch anterior chain
Strengthen posterior chain

51. “How does the body maintain the space within for all the transmitters of messages and transporters of nutrients? By holding itself structurally as long and wide as possible.” ~ Eric Goodman

52. Contraction & Compression
Cognition
Organ function
Shallow breathing
Mechanical disadvantage

53. “A healthy musculoskeletal system requires competitive tension between the axial skeleton and the appendicular skeleton.” ~ Eric Goodman

54. Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

55. Nutrition
Hydration
Rituals

56. Hydration
Mood
Cognition
Digestion

57. Rituals
Weekly menu
Daily timing
Every-minute mindfulness

58. Review:
Stress management
Gratitude
AM/PM rituals
Movement
Nutrition

59. Thought Exercise
What is 1 practice you can implement to improve your health, happiness & productivity?

60. Twitter/Instagram: @LifeDelish
Thank you!
thelifedelicious.ca